Dumbbell Clean & Press vs. Romanian Deadlift

The dumbbell clean and press and the Romanian deadlift are two exercises that have a few important differences. Learn about the dumbbell clean and press versus the Romanian deadlift with help from a strength and conditioning specialist certified by the National Strength and Conditioning Association in this free video clip.

Transcript

Hi, I'm Blake Robinson of Evolve Fitness. I'm a Certified Strength and Conditioning Specialist. Today, we're going to be demonstrating how the difference between a dumbbell clean and press and Romanian dead lift. Now, all you're going to need for this exercise are a set of dumbbells. For the first part, we're going to do the dumbbell clean and press. The dumbbell clean and press is a very fast explosive motion. With the dumbbells in front of your thighs, we'll slow it down the first couple of times and then show you what it looks like at full speed. So, you're going to sink your hips back, slight bend at the knees, snap the hips forward, bring it up to your shoulders. And then from here, press all the way up above your head. Again, one more time; starting from the thighs, knees bend, hip sit back, shrug, bring it up and press all the way up above your shoulders. Now, in real time you're going to have a lot of explosion from that. Try and get these dumbbells all the way up to your shoulders as quickly as possible. So, the dumbbell clean and press in real time looks like this. Now, a Romanian dead lift is a move that's use to strengthen your lower back, your gluts and your hamstrings. With your feet just about shoulder width apart, dumbbells on the front of your thighs, you're going to keep your knees straight, not entirely locked, but straight. From here you're going to hinge at the hips, maintaining the natural curve of your back. To do that, keep your eyes looking straight forward the entire time. Inhale, reach down and exhale back up. Make sure that as you're going down you don't let that back curve. You want to keep that spine safe and keep it properly aligned. Inhale, "Hmmm", and exhale back up. "Hmmm", "Hahhh". "Hmmm", "Hahhh." Again, I'm Blake Robinson of Evolve Fitness, we just finished demonstrating the difference between a dumbbell clean and press and a Romanian dead lift.

About the Author

Blake Robinson is one of a select few strength and conditioning specialists certified by the National Strength and Conditioning Association.